March 28

Exercise:
Skill work: Row 500M (100M stroke transitions), Hang Power Snatch, Snatch Balance, Over Head Squats

March 25

Exercise:

Team tryouts

WOD 1: in 6 minutes complete: 800M run and Max Over Head Squats (115#): 31 OHS

WOD 2: AMRAP in 10 min of: 7 Thrusters (115#), 12 Kettlebell Swings (1.5P/55#), 7 Pull Ups

Exercise:

50 BW Over Head Squats (166#)
1k Row

26:00

Food:
Breakfast - 4 egg whites, 4 sausage, 1/2 avocado, 2 slices of bread w/ butter.
Lunch - Tuna salad
Dinner -

March 23

Exercise:

For time:
Buy in with 59 Wall Balls [10+ mark ](Then:)

3 rounds of:

12 Squat Cleans 135# / 95#

18 Pull-ups Chest to bar

23 Box Jumps 24" / 20"

Then:
1 Clean 165# / 115#
and Buddy carry 100m (Jake Worthington 225#)

21:37

Food:

Breakfast - 4 egg whites, 5 sausage, 1 1/2 peaches, 1 slice of toast with Avocado

Lunch - Fajita Carne Asada salad bowl w. guac, sour cream, cheese, pico de gallo and hot sauce

Dinner - In-N-Out 4x4 protein animal style

Liquids:

Water - 63oz

Coffee - 5 cups

March 22

Exercise:
AMRAP in 20 min of: 15 Hand Stand Push Ups, 400 M Run

Gymnastics class - HSPU's, hand stand walks (forward and backwards), skin the cats, hollow holds, candle sticks, bar muscle ups.

Food:
Breakfast - 3 egg whites, 18 almonds
Lunch - 2 cups cottage cheese (low fat), 2 oranges, 30 almonds
Dinner - 4x4 In-N-Out protein style, animal style. (Don't forget my chocolate shake)

Liquids:
Coffee - 5-6 cups with half and half
Water - 24oz

March 19

Exercise:

J.T.

21/15/9

Hand Stand Push Ups
Ring Dips
Push Ups

9:40 (All movements were strict)

March 18

March 15
Exercise:
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
(Part 1: 5:36 / Part 2: 9:18)

March 16:
Exercise - 5 Rounds: 400 M Run / 50 Double Unders
(14:00)

March 17:
Exercise - 3x3 Shoulder Press then: AMRAP 15 Min: 5 Kettlebell Swings(2pood) Box Jumps (34" tires)
(135, 145, 150#) Then 12R+5+5

March 18:
Exercise: AMRAP in 20 Min: 10 Pull ups, 10 Walking lunges (w/ 40# in each hand), 10 Burpees
(10 rounds)

March 10

Exercise:

10 Rounds of:
15 Deadlifts 135#
10 Push Ups
13:47

March 9

This is a bad ass mofo. What a classic.

Exercise:
5 Rounds of:
1 L-sit rope climb
5 HSPU on parallettes
1o One legged over head squats w/ 15lbs bar
14:47


Food:
Breakfast - 2 eggs/1 egg white, 1 cup of blueberries, strawberries, 1 apple, 1 English muffin w/ butter.

Liquids - Instant coffee with Almond milk, grande americano w/ 1" heavy cream

Fish oils -

March 8

Exercise:
3x5 Back Squat - 225/245/265/285/295F

March 6

Been sick for the last week.

Skill work: Gymnastics with Jeff Tucker at the Overload Gymnastics Certification.

Feb. 25

Exercise:
For time 21, 15, 9 reps of:

Box Jumps (24/20")
Push Press (115/85#)
Push Ups

6:46